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  • Hà Phase 2

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    Quốc Huy
    27 views5 pages
    This document outlines a full body workout split over two sessions that focuses on lower and upper body. The lower 1 session includes exercises like back squats, sumo deadlifts, and lunges. The upper 1 session includes incline bench press, rows, overhead press, and curls. Glute exercises like Romanian deadlifts and hip thrusts are also included. Sets, reps, tempo, rest times and form check requirements are specified. Videos are provided for reference on proper form.

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    Original Title

    Hà phase 2

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    This document outlines a full body workout split over two sessions that focuses on lower and upper body. The lower 1 session includes exercises like back squats, sumo deadlifts, and lunges. The upper 1 session includes incline bench press, rows, overhead press, and curls. Glute exercises like Romanian deadlifts and hip thrusts are also included. Sets, reps, tempo, rest times and form check requirements are specified. Videos are provided for reference on proper form.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    27 views5 pages

    Hà Phase 2

    Uploaded by

    Quốc Huy
    This document outlines a full body workout split over two sessions that focuses on lower and upper body. The lower 1 session includes exercises like back squats, sumo deadlifts, and lunges. The upper 1 session includes incline bench press, rows, overhead press, and curls. Glute exercises like Romanian deadlifts and hip thrusts are also included. Sets, reps, tempo, rest times and form check requirements are specified. Videos are provided for reference on proper form.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 5

    Exercise

    Lower 1
    1 Back Squat
    2 Sumo DL
    3 Lunges
    4 Hip thurst
    5 Glute hams rasie
    6 Side lunges
    7 Jump Box
    Upper 1
    1 Incline Bench press
    2 One arm row
    3 BB press on floor
    4 Lat pull down
    5 Ohp
    6 A1 Hamer curl
    7 A2 DB skrull crusher
    8 Side plank
    Glute metabolic
    1 BB Romanian DL
    2 Hip thust
    3 Bungarian spilit sq
    4 Cable kick back
    5 Swing with kettlebell
    6 SS Frog pump
    Lying side leg rasies

    Off or steady state cardio

    Upper 2
    1 Incline Db press
    2 Seated low row
    3 Standing lat pull down
    4 SS Db lateral raise
    Face pull
    5 A1 DB curl
    6 A2 Rope behind neck tricep exte
    7 Overhead cable core press

    Lower 2
    1 Sumo Deadlift
    2 Hip thurst
    3 Kneeling squat
    4 Single leg Deadlift
    5 SS 45* back extention
    Hip abduction
    6 Side lunges
    7 Stading calf raise

    * Nhớ hãy mang mini band khi tập hip thurst


    * Nhớ những bài Compound hãy quay lại cho a check
    Set Rep Tempo Rpe Rest SystemNote
    4 12,10,8,6 9 1.5-2
    4 12,10,8,6 8 1.5-2
    3 10 8 2-2.5
    4 8 2s pause top 9 1.5-2
    3 10 1.5-2
    3 10 1.5 https://www.youtube.com/w
    6 2 https://www.youtube.com/w

    3 8 2010 9 1.5-3
    3 10 8 1.5-2
    3 10 8 1.5
    3 10 2010 9 1.5
    3 8 10 2
    3 10 3010 10 1
    3 10 3010 10 1
    3

    4 15 9 2
    4 15 9 1.5-2
    3 10 9 2
    3 15 9 1.5
    3 20 1.5 https://www.youtube.com/watch?v=YSx
    3 20 1.5 https://www.youtube.com/watch?v=mT
    3 20 https://www.youtube.com/watch?v=3w

    3 10 2
    3 10 1.5-2
    3 10 1.5-2
    3 15 1.5
    3 15
    3 15 1
    3 15 1 https://www.youtube.com/watch?v=XTe
    3 15 https://www.youtube.com/watch?v=Q1

    4 8 9 1.5-4
    4 10 8 2
    4 10 8 2 https://www.youtube.com/watch?v=VSo
    3 15 8 2
    3 15 8 1.5-2
    3 30
    3 10
    3 20

    cho a check
    https://www.youtube.com/watch?v=OLyBsmkkn-8
    https://www.youtube.com/watch?v=TXFhjK3pPJ8

    ww.youtube.com/watch?v=YSxHifyI6s8&t=1s
    ww.youtube.com/watch?v=mTvsEr1YVTE
    ww.youtube.com/watch?v=3w0cmENyeAw

    ww.youtube.com/watch?v=XTerYx0kwQ8
    ww.youtube.com/watch?v=Q1Ace29jt50

    ww.youtube.com/watch?v=VSo_hzQDtxM

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